Sinus drainage provides relief from symptoms of sinusitis, a condition in which the nasal passages become swollen and cause mucus build-up. According to certified Iyengar yoga instructor Dean Lerner, inverted yoga poses are ideal for increasing circulation and flushing the sinuses. Whether you suffer from allergic, acute or chronic sinusitis, certain poses may help alleviate discomfort, encourage drainage and maintain overall respiratory and sinus health.
Downward-Facing Dog Pose
Downward-facing dog pose is a semi-inverted posture and a good warmup for the more advanced inversions recommended by Lerner. Come onto your hands and knees on a yoga mat, placing the hands a palm's distance forward of your shoulders and knees below your hips. Inhale deeply, spread your fingers and palms and ground your hands into the mat; then exhale and push back through your thighs, lifting the torso and creating an inverted V. Maintain strong legs, draw your shoulderblades apart and down your back and lift your weight out of your arms. Breathe deeply and hold for 1 to 3 minutes.
Supported Shoulderstand
For a more complete but supported inversion, try the Supported Shoulderstand. Before taking the posture, fold several firm blankets into rectangles and lie on the blankets with your shoulders supported and your head on your mat, arms at your sides, knees bent and feet on the floor. Exhale and then lift your feet away from the floor as you draw your knees toward your face, supporting your lower torso with the palms of your hands against the low back and then lifting your feet toward the ceiling. Straighten your knees, soften your throat and gaze down at your chest. Breathe and hold for 30 seconds.
Supported Half Plow Pose
As a precursor to full Plow Pose, try this supported and modified version: prepare several folded blankets and place a portable chair several feet away from and opposite the blankets. The exact distance will vary depending on your height). Come into the Supported Shoulderstand, then exhale and bend from your hips to slowly lower your toes towards the seat of the chair. Keep your back straight and your legs fully extended so as to create a 90-degree angle with your legs and torso. Breathe and hold for 3 minutes.
Plow Pose
To take the full Plow Pose, remove the chair support before coming into a Supported Shoulderstand. Next, hinge from the hips to lower your toes behind your head, this time bringing them all the way down to the floor. Breathe and hold for 3 minutes.
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